Day: February 7, 2023

Gastone sighting this am. Apparently as we pass in front of his house, his alarm notifies him there is someone near his front door. This is useful knowledge for future Tuesday mornings when I feel the need to do SSH in his front yard with several of my closest friends.

This morning we ran or rucked and had a not-so-bad time. It was not terrible.

We did do the pledge and had a COT because that is what Flintstone wants us to do, and it’s the right thing, but mostly because Flintstone wants us to do it that way….

Good Work Men-Whoopee

35 degrees was beat back by the Bulldog bullies.

Warms Up:
Moroccan night clubs, punching bags, Squats, Merkins, LBCs, curls, monkey humpers, dying cockroaches

10’s
Mountain climbers + plank jacks
Flutterkicks + heels to heaven
Repeat

5 burpies

15’s
Curls + tricep extensions
Goblet Squats + waiter lunge
Repeat

5 burpies

20’s
Merkins + shoulder taps
LBCs + American Hammers
Repeat

5 burpies

25’s
Monkey Humpers + Curls
Freddy Mercury’s + KB Swings
Repeat

One more round of the 20’s
Merkins + shoulder taps
LBCs + American Hammers
Repeat

Dips, Chest Press, Lawnmowers, Around the Worlds, Halos, Overhead Extensions BOOM!

Announcements
Winter national Feb 11th – convergence Folsom 6:30 am.
Extinction run March 4
May 15 golf tourney

Prayers
Turtle man, Brother-in-law, huckleberry, wire nuts dad, Bubba Sparks grandmother, Watt’s Up’s niece son open heart surgery, those dealing w/ addiction,  Clavin’s M

My first post with F3 was on a frost covered Saturday morning with the MeCa pax in North Charlotte.  MeCa stands for Mecklenburg/ Cabarrus as it was planted to grow away from Lake Norman and Metro.  The Highland Creek neighborhood is where it all began and today has expanded through Harrisburg, Concord to Kannapolis China Grove, Mint Hill and more.  Definitely worth a clown car trip sometime.  I remember two GasHouse clown trucks rolled up there one Saturday back in the early GasHouse days.

Back to the story… We gathered at Mallard Creek Park on Saturday, February 2nd, 2013.  It was cold. I had come in unannounced, so I didn’t know anyone.  I’m not sure I liked it, but I needed it, and in a short time I was hooked.  In these ten years I have gotten to experience many things and meet many great guys I probably would not have as a sad clown.  Thanks to all of you and cheers to 10+ more!

Oh yeah, the workout…

Warm Up – 10 of Everything x 10

Side Straddle Hop x 10, Gravel Pickers x 10, Imperial Walkers x 10, Low Slow Squats x 10, LBC x 10, Toy Soliders x 10, Seal Jacks x 10, Mountain Climbers x 10, Flutters x 10, Morrocan Night Club x 10.

Mosey to school entrance Blocks or Benches

10 Step Ups Right Leg, 10 Derkins, 10 Step Ups Left Leg, 10 Dips.  Repeat-O

Mosey around school to front traffic island for a Triple Nickel

Run to top traffic island for 10 Merkins and back down to the start for 10 Plank Jacks.

Repeat 5 up & 5 down.

Mosey back to the flag as we are almost out of time and have two FNG to name.

Almost out of time.  Radar placed an online Slack order of 10 Burpees so we had to fill his request.  Now we name!

Welcome Darin Zepf now known as Ramblin Man  (Orangeman EH)

Welcome Brad King now known as Confused (Sargento EH)

Prayers for these men and their families – Wirenut, Huckleberry, Radar, Watts Up, Tiger, Breaker.  We are all going through one thing or another.  Keep pushing the rock and keep your brothers in your prayers.

Coming Soon!

Folsom Nationals this Saturday 0630

Extinction Run – March 4th 0900

Thats all I can remember.

BOS

Prayer Request: 

Wirenut’s Family, Ratchet’s Family, Big Pappy

Announcements:

Convergence- February 11th at Folsom

Extinction Run- March 4th

My VQ: Testing the F3’s principles of leadership development.  Can we follow as well as lead?   Can we be an Indian and a Chief?

1. Started off Side-straddle hops and slowing increasing the tempo.  Ending with 19 reps versus 20 (that would be a deceptive cadence in music theory- ending on a note/chord that’s unexpected).
2. Modified “Route 66” utilizing big boys as our vehicle…. starting with 5 and increasing by 5 at every light pole.  going contradictory to Route 66 standards (not 11 light poles in route)
3. Dirty Elevens (Mike Tyson, Squats)
4. Another Modified Route 66 with side hammers.  Starting with 5 and increasing 5 at each light pole
5. Tripe Check (chair position, plank, sprint with 3 partners, 3 sets)
6. Ending with Iron Hulk (going to 7 instead of 10)
7. 5 Burpees
8. Pax called exercise to finish

 Lots of mumblechatter due to modified route 66, Calls on time (like i didn’t have my watch on ((maybe it was to aide me cause i wasn’t wearing my glasses- YEAH, that was it!)), and going to 7 instead of 10 of the Iron-Hulk.  As the military cliché states…”you’re not happy unless you’re bit$hing!   WE HAD A HAPPY BUNCH!

Love the comradery,  challenges, accountability to make each man better ! .  As Proverbs states….As iron sharpens iron, so a friend sharpens a friend.

To answer the question ….”Can we follow as well as lead”?  YES, but even better…the notion is as General George Patton was quoted as saying….”Lead me, follow me, or get out of my way.”   These men were here for purpose! 

11 answered the call for a run/ruck on a beautiful  Sunday morning.  9 stayed for Q source to discuss Cover and Move as a strategy for Teamwork as outlined in Chapter 5 of Jocko’s Extreme Ownership

Announcements

Convergence 2/11 Folsom

Extinction run 3/4

Viking Dash 2/25 Poston Park

Prayers:

Huck, Turtleman, Wirenut family, Radar sister, Nutria brother in law, Tooth fairy 2.0, Clavin’s M, Slim Shady family